Walking calorie calculator
A 30-minute walk at 3 mph (4.8 km/h) burns about 110 net kcal for someone weighing 75 kg (165 lb). Net calories count the extra energy used while walking.
Use the time you spend walking, without stops or rest breaks. This estimate assumes level ground at a steady 3 mph.
What if I walk longer or weigh more?
| Body weight | 15 active minutes | 30 active minutes | 60 active minutes |
|---|---|---|---|
| 60 kg (132 lb) | 44 | 88 | 176 |
| 75 kg (165 lb) | 55 | 110 | 220 |
| 90 kg (198 lb) | 66 | 132 | 265 |
Which formula does this calculator use?
Walking intensity is 3.8 MET, from the 2024 Adult Compendium, code 17190. Net kcal = (3.8 − 1) × 3.5 × weight in kg ÷ 200 × active minutes. Gross kcal uses 3.8 instead of 3.8 − 1. The food calculator uses the same formula.
Read the methodology and accuracy guide. The result is an estimate, not a personal measurement or medical advice.
Questions about walking calories
Does this include hills?
No. It uses level ground at a constant pace. Inclines, carrying a load, and uneven terrain need different intensity assumptions.
Can I enter total outing time?
Enter the minutes you spend walking. Leave out time spent stopped or resting.
How does walking compare with food calories?
Use the food-to-exercise calculator for a particular food or drink, or see the 500 kcal walking guide. The comparison shows energy amounts, rather than an exercise target.
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